Mindfulness

Mindfulness: The Art of Being Present

What is Mindfulness?

Mindfulness is the practice of being fully conscious and aware in the present moment. It involves calmly acknowledging and accepting our thoughts, emotions, and bodily sensations without judgment. While often linked to spiritual practices, mindfulness is more about tuning into our own instincts and intuition, helping us develop greater personal situational awareness.

Understanding Human Instincts and Senses

We rely on three core instincts:

  • Head instinct – Logical thinking and reasoning

  • Heart instinct – Emotional intelligence and empathy

  • Gut instinct – Intuitive decision-making

Alongside these instincts, we also experience life through our five primary senses:

Sight, Hearing, Scent, Taste, and Touch.

These work together to alert us when something feels "off," whether physically or mentally.

  • Communication

    Please speak to people, as often as you can.

    Drop a text, send an email

    Do whatever you have to do to stay connected and feel heard.

    It is also paramount to communicate with yourself in a kind and assertive manner.

  • Vision

    Vision is about our sense of purpose.

    Our goals, and personal direction.

    It is the guiding force for all domains of resilience.

    We must remain calm and clear about what we wish to achieve and keep perspective when challenges arise.

  • Clarity

    Distractions are everywhere!

    Who’s having what for dinner on Facebook or what Netflix series you can binge for days?

    Dont be distracted by the imaginings of others.

    Maintaining clarity of your vision will help you stay focused.

  • Congruence

    Congruence means aligning our actions with a clear aim and focus.

    Setting yourself SMART goals, with a sense of purpose.

    Set yourself a task for the next few weeks; do 50 push-ups or 10,000 steps a day, or finish that book.

    Whatever it is, give yourself purpose.

  • Composure

    Regulating emotions is key when faced with sudden change. The natural fight, flight, freeze, or fawn responses can cause the brain to jump to conclusions.

    At times like this it is important to take a breath, pause. A moment of composure will prevent instinctive, reactive responses and allow logical more thinking to prevail.

  • Control

    The little things matter.

    Spill coffee? Take a breath and clean it up.

    Road rage? Take a breath and respond logically.

    We never truly know what stressors other people are dealing with. Instead of reacting emotionally, choose a rational response.

  • Interpretation

    People cannot read minds.

    Yet we often make negatively biased assumptions about what others think or feel.

    Stop this misinterpreted, often negative behaviour.

    A positive mindset encourages communication over emotional reactions.

  • Proactivity

    Proactivity is acting in anticipation of future problems.

    Don’t wait to be disrupted by challenges in, prepare.

    This protects your emotional state and likely response.

    Try this breathing exercise: Inhale through your nose for 4 seconds, Hold your breath for 5 seconds, Exhale through pursed lips for 10-12 seconds

  • Persistence

    “It’s not that I am so smart, it’s just that I will stay with problems longer.” - Albert Einstein.

    Even the Law of Attraction requires you put in the work.

    Nothing works unless you; your endeavors are key to shaping your personal experience.

    Persistence pays off.

  • Reasoning

    We all make mistakes—it’s human nature.

    Even experts slip into autopilot or take the path of least resistance.

    Punishing yourself for mistakes won’t help.

    Instead, apply reason; accept, learn, adapt and grow - Enable yourself to move forward.

  • Health

    Health is the foundation for every other aspect of life.

    Nutrition & Hydration

    Good nutrition is as vital for mental health as it is for physical health. Processed foods, excessive sugar, and baked goods reduce neuroplasticity, which impacts mental adaptability.

    Hydration

    Drinking 6-8 cups (or 2 liters) of water daily keeps your body hydrated and regulates temperature, digestion, circulation, and even mental clarity.

  • Quality Sleep

    Lack of sleep leads to:

    Reduced attention span

    Increased cortisol (stress hormone)

    Heightened emotional responses

    Decreased composure

    Sleep is your human charger—aim for 6-8 hours of quality sleep each night.

  • Regular Exercise

    Regardless of fitness level, movement is essential. It doesn’t matter whether you run ultramarathons or simply walk to the store—just move.

    Aim for 30 minutes of daily activity and ensure good range of motion (ROM) in all limbs.

    Exercise helps prevent: neurodegenerative diseases, obesity, diabetes, heart disease, anxiety and depression.

    It also releases daily DOSE: dopamine (motivation & pleasure), oxytocin (bonding & connection), serotonin (mood regulation) and endorphins (natural pain relief)

  • Optimism

    Realistic optimism is crucial. To succeed, we need a level head, an ability to remain optimistic, and common sense

  • Resilience

    Resilience is the capacity to recover quickly from difficulties. Every aspect of this guide helps build resilience in your life.

    "You have to do the work."
    – Jeanette Blair, BA (Hons), BSc (Hons), RSHom

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Mindful Behaviours and Safer Coping Strategies:

  • 1. Be in the Moment

    In our fast-paced lives, we often multitask without realizing it. Try slowing down—when making a cup of tea or coffee, focus solely on that task. Avoid distractions like checking your phone or washing dishes simultaneously. This is a great time to practice deep breathing techniques.

  • 2. Acceptance

    Acceptance is a powerful tool for stress management. It allows us to respond thoughtfully rather than react emotionally. When faced with a stressful event, take a moment to assess the situation from a rational perspective rather than reacting impulsively.

  • 3. Gratitude

    Cultivating an "attitude of gratitude" helps shift focus from what we lack to what we have. Appreciating small moments of joy can improve overall wellbeing.

  • 4. Meditation

    Meditation is the practice of stillness and awareness. It may seem daunting at first, but it can be life-changing. Whether you choose solo meditation, guided sessions, or online resources like apps and YouTube videos, the benefits are immense.

  • 5. Exercise

    Physical activity, whether intense (like martial arts) or gentle (like yoga or walking), boosts mental clarity and releases feel-good hormones such as dopamine, oxytocin, and serotonin. Movement is a natural stress reliever.

  • 6. Breathwork

    Controlled breathing exercises help regulate the nervous system, reduce stress, and enhance overall mental, physical, and spiritual wellbeing.

  • 7. Polyvagal Activation

    The vagus nerve is crucial for communication between the brain and the body. Strengthening it through mindful practices can enhance resilience to stress and improve nervous system function.

  • 8. Sound Healing (Sound Bathing)

    A sound bath involves lying down and experiencing the soothing vibrations of instruments like Himalayan singing bowls. This practice calms the nervous system, helping with anxiety, depression, chronic pain, and insomnia.

  • 9. Daily To-Do Lists for Accountability

    Setting a structured daily routine can help integrate mindfulness into your life. For example:

    07:00 – Drink a glass of water

    07:30 – Meditation session

Stress and Its Impact on Wellbeing:

Stress affects everyone differently. While some thrive under pressure, others struggle when overwhelmed. Think of stress like a bank account—you have a limited balance, and every stressful situation withdraws from it. Without mindful strategies to replenish it, constant stress can lead to mental and physical exhaustion.

Many people cope with stress in unhealthy ways, such as alcohol, substance abuse, or destructive behaviours. Instead, practicing mindful behaviours and safer coping strategies can help restore balance before reaching a breaking point.

Finding What Works for You

Mindfulness is not a one-size-fits-all approach. Everyone has different stress triggers and coping mechanisms. Experiment with different strategies and adopt what resonates with you.

"We grow through what we go through"


By incorporating mindful behaviours and safer coping strategies, you can maintain a healthier balance between your mental, physical, and emotional wellbeing.